Electrolytes are minerals lost in sweat, particularly so during the hot summer months on a run, bike ride, or even coming out of the gym after strength training. We need them to function, so it's sometimes necessary to replenish the levels. That's where an electrolyte powder comes in handy.
It's important to note that while electrolyte powders can be useful, not everyone needs them. If you're doing regular intense exercise for at least an hour, you could benefit. If you don't - or you manage to find the best time to exercise in a heatwave and avoid sweating so much - you'll probably be better off just drinking more water. As these powders contain salts, drinking them when you don't need to can lead to future health issues, like raised blood pressure.
I've been using these supplement powders for the past few years during my marathon training and longer-distance hikes, so I've tried all the big-name brands and the smaller ones you'll have seen on social media. If you're looking to invest, you're in the right place.
The fourfive hydration tablets scored top of my list thanks to the mineral content in the balance of potassium, sodium, magnesium, and other minerals, the neutral fruity taste, and reasonable price point. These are the ones I've reached for the most in my cupboard over the last year.
Like most electrolyte powders, these come in berry and mango flavours. I've tried both. They have a relatively mild taste compared to the likes of Humantra and Heights, making them very easy to drink with water after a heavy workout.
I also like how this powder comes in tablet form in a tube. This means there are more binding agents in the ingredients, and they are heavier to carry when travelling, but they are easier to put into water bottles and glasses compared to sachets. You don't have to tear or cut open the top, and they aren't as fiddly.
Packet contains: 20 dissolvable tabs per tube
Pros
- Good taste
- Reasonable price
- Suitable for every day or post-workout hydration
- Tabs fit easily into bottles and glasses without mess
Cons
- Some people may want more flavour
Heights' Hydrate+ is designed a little differently from fourfive. It has brain benefits in mind with the added ingredient of citicoline in the regular electrolyte formula. This compound can help improve energy levels and cognitive function throughout the day, and I've certainly noticed improvements, coming to my desk from an early run after taking these in the heatwave.
With flavours like Lime Margarita and Peach Spritz (my favourite), this powder is also a little different in the sea of berry and citrus flavours out there. They are punchy on the palate, cutting through with a refreshing burst of flavour that is more sour than sweet.
Hydrate+ comes in sachets, which are great for taking on day trips and overnight stays as they are lightweight and take up little space. However, they are more fiddly to open and get into water than basic tablets in a tube.
Packet contains: 24 sachets
Pros
- Unique flavour
- Punchy taste
- Sachets for easy carrying
- Additional nutrients for brain health
- Subscription model available
Cons
- More expensive than others on the list
Humantra is another punchy powder in unique flavours - like lychee (which turns your water purple), apricot, and elderberry. These are a welcome break from the milder electrolyte powders, fruity flavourings, and artificial tastes, making them feel more like a soft drink alternative than a way to hydrate. That's no bad thing.
Available in sachets like the Heights Hydrate+, Humantra's powder is a plethora of salts and minerals, including potassium, sodium, zinc, calcium, phosphorus, and chloride. It also has added vitamin B12 for a brain boost.
They are among the more expensive options on this list, with a 20-pack setting you back almost £30, and there are other options at a lower price point that contain very similar ingredients on this list. The flavouring will be the decider here.
Packet contains: 20 sachets
Pros
- Delicious and unique flavours
- Punchy taste
- Sachets for easy carrying
- Additional nutrients for brain health
Cons
- Among the more expensive on the list
The HIGH5 zero electrolyte tablets have been my go-tos for after exercise for over a year now. They are cheaper than most (provided you shop the multipack on Amazon) and come in a handy tube, which is useful for keeping them all in one place at home or in a bag.
These come in the traditional berry and fruit flavourings, which do taste more artificial than options from the likes of Humantra and Heights. However, they are a fraction of the price, and the grapefruit flavour cuts through a little more, making it a good option for those who prefer sour over sweet. They also have a neutral flavour, which is rare.
Sitting among the more sport-inspired electrolytes, these aren't designed for everyday drinking, but rather for post-exercise replenishment.
Packet contains: 20 dissolvable tabs
Pros
- Cheapest option
- Multiple flavour options, including neutral
- Multipacks available
- Effective blend of minerals
Cons
- Artificial taste
Styrkr has created these electrolytes to perfectly restore the minerals lost in sweat during endurance sports like running, cycling, and swimming. They are not designed for everyday drinking and balance sodium, potassium, magnesium, and calcium in tablet form. There's a split line in the middle, so you can break it in two if you have had a lighter workout day, making them adjustable as well.
The flavour is more intense than others, I've found, but it's a welcome refresher during sweaty exercise, and you can always add more water than the 500ml recommendation.
While they also sit on the more expensive side, you do get more for your money than others, and they are also among the most popular - with thousands of glowing reviews. I personally prefer tubes over sachets as they're all in one place, but these also come in sachet form, should you prefer that.
Packet contains: 12 dissolvable tabs
Pros
- Adjustable dosage
- Strong flavour
- Suitable for post-workout hydration
- Available in tablet and sachets
Cons
- Only available in berry and citrus flavours
While no electrolyte tablet can replace proper nutrition and vitamin supplementation (if you need it), Phizz does a great job of ticking the boxes with seven key electrolytes and over 18 essential nutrients, including vitamins B and C.
The flavours, which include berry, orange, mango, apple & blackcurrant, and lemon, are among the least sweet of those I've tried and sit very mildly in water, giving it only a light flavour rather than completely taking over.
Price-wise, Phizz is one of the best, given the additional vitamins. It's not the cheapest per tube, but each one costs £7.99 for 20, and there are multi-pack options. You'll also often find a deal on Amazon for less than RRP.
Packet contains: 20 dissolvable tabs
Pros
- Additional vitamins
- Reasonable price
- Very mild flavour
- Tablets go easily into water bottles and glasses
- Tubes are easy to store
Cons
- Flavour may be too mild for some
Tips for buying electrolytes
- Check for sweeteners: "Sweeteners can impact the gut microbiome, which plays an enormous role in our day-to-day health," warns Shona Wilkinson , a certified nutritionist, supplement specialist, and lead nutritionist at Dr.Vegan ., so try to keep these to a minimum.
- Aim for variety: "It’s also worth choosing a product that contains a variety of electrolytes, such as sodium, potassium, magnesium, and chloride, rather than choosing one that contains just one of these," she adds.
- Explore flavours: With so many electrolyte brands to choose from these days, have a browse before buying. Some (like these from Hi5 ) are completely neutral in taste, whereas most others come in a variety of fruit-based flavours.
- Weigh up tablet vs powder: Both have their advantages. Tablets and powder in sachets are easier to travel with than powder in a tub, but they will be more expensive.
- Look into multipack options: You'll find that many brands offer electrolytes in multipack options. These may be cheaper to buy in the long term than single tubes or packets.
What are electrolytes?
Simply put, electrolytes are minerals that help "regulate hydration, nerve function, and muscle contractions - all essential for physical and mental performance," explains Dr Harry Jarrett, a nutritional research specialist and the head of science and research at Heights.
They include sodium, potassium, chloride, magnesium, calcium, and phosphate, and are present in the body's cells and fluids, like blood and urine.
Electrolytes help to maintain proper hydration levels, keeping our muscles and nerves working properly. In turn, this keeps our energy levels up, brains focused, and bodies working as well as they can. In hot weather, this is particularly essential.
"That’s why proper hydration isn’t just about drinking more water. It’s also about replenishing the electrolytes our bodies need to stay energised and alert," he says.
What happens when your body is low on electrolytes?
Some of the more common signs your electrolyte levels are low include: feeling weak, cramping muscles, headaches, irregular heartbeat, confusion, and nausea. You'll also likely feel tired and lethargic due to dehydration, the experts say.
If it's hot outside, if you regularly and intensely exercise (more than 1 hour at a time), spend time travelling, or are under the weather, you're more likely to have lower electrolyte levels.
Benefits of electrolytes
1. Improved muscle function
Whether you're training for a marathon or doing regular swimming workouts, electrolytes can help boost performance and motivation levels. They have a direct impact on the muscles and nerves in the body.
"Sodium, potassium, magnesium, and calcium work together to both trigger and relax our muscle fibres - without them, our muscles wouldn’t work properly," says Shona. "Optimum electrolyte levels can therefore reduce the risk of muscle cramps, improve our muscular endurance, and support faster recovery after exercise."
2. Reduce tiredness
One of the hidden warning signs of dehydration is tiredness, and electrolytes can help restore hydration overnight, reducing tiredness in the morning, boosting energy levels, and improving sleep.
"Water is fundamental to nearly every physiological process in the body, particularly those related to energy production and brain function," says Dr Jarrett. "When the body loses more water than it takes in, blood volume decreases, making the heart work harder to pump oxygen and nutrients through the bloodstream to the muscles and organs. This extra strain can cause physical and mental fatigue."
3. Boosts concentration
If dehydration makes you tired, it's only natural that it also makes it harder to concentrate. "Dehydration affects the brain's ability to function efficiently," says Dr Jarrett.
"Even mild dehydration can reduce concentration, impair mood, and slow down cognitive processes, which contributes to feelings of mental exhaustion or ‘brain fog’."
This is why staying properly hydrated is key, he says, for daily functioning and as a way to improve your brain health. "Water supports cellular function and helps keep our systems running smoothly."
4. Helps maintain healthy blood pressure
Electrolytes like sodium and potassium work together to control how much fluid is in the body and how wide (or narrow) your blood vessels are, says Shona.
"Keeping these minerals in balance helps maintain steady blood pressure and reduces strain on your heart and blood vessels, supporting overall cardiovascular health," she says.
5. Boosts general wellbeing
Electrolytes also play a key role in the body's pH levels. The body's pH is essential to many of life's processes, including oxygen delivery, protein structure, and various other biochemical reactions.
These minerals "help keep our blood’s pH within a very narrow and healthy range of about 7.35 to 7.45," says Shona. "They do this through ions like bicarbonate, which act as natural buffers to neutralise excess acids. This balance is essential because even small changes in pH can affect how your cells function, and keeping it stable ensures our body’s systems work at their best."
Do you need electrolyte supplements?
Like all supplements, you don't need electrolytes in powder or tablet form to get enough of them in your diet. They should be contributions to a regular diet, not replacements.
Electrolytes are naturally found in foods like:
- Sea salt
- Pickles
- Broth
- Bananas
- Sweet potatoes
- Spinach
- Beans
- Nuts and seeds
- Leafy greens
- Dairy products
- Fortified plank milks
- Coconut water
That being said, it can be challenging to get enough electrolytes from diet alone - especially during hot weather or if you regularly exercise.
"For this reason, supplementation can be a reliable way of maintaining optimal balance, ensuring your body has the minerals it needs to stay hydrated, support muscle function, and keep your system working at its best," says Shona.
